Tulaga maloloina o meaʻai maloloina - E tupu olaola Brussels

O fualaʻau a Brussels e laʻititi, lapotopoto, lanumeamata. E masani ona latalata ile 1 i le 2 inisi (2.5 i le 5 senitimita) le lautele. Latou auai i le kapisi aiga, lea e aofia ai foi kale, broccoli, collard greens, ma cauliflower. O le mea moni, o Brussels sprouts e pei o tamaʻi kapisi, ae e sili atu le agamalu i le tofo.

O Brussels sprouts e suamalie mo le 'ai pe a vela; e mafai foi ona latou tautuaina mata pe a gaosia. Latou te tumu i mea lelei ma e mafai ona aofia i le tele o taumafataga.

AISEA LELEI LELEI MO Oe

Brussels sprouts e tumu i vitamini, minerale, ma alava. E mafai ona e faʻamoemoe ile laʻau o Brussels e lagolago ai lou tino puipuia, toto ma le ponaivi soifua maloloina, ma sili atu. O le 'ai na o nai fualaʻau a Brussels e maua ai le tele o vaitamini C ma le vaitamini K.

Brussels sprouts tulaga maualuga i antioxidants, na o le maeʻa o kale ma spinach. Antioxidants o ni vailaʻau e mafai ona fesoasoani ia te oe e tumau maloloina i le puipuia o le sela leaga i le tino. Naʻo le afa-ipu (120 mililiterers, mL) o kuka na tupu i Brussels o le a avatu ia te oe toetoe lava o le afa o lau aofaʻi fautuaina i aso uma o fualaʻau C.

Tele isi vaitamini ma minerale o loʻo i totonu o laʻau o Brussels, e aofia ai le vaitamini A, potassium, ma le folate. O le 'ai e le aunoa i Brussels sprouts ma isi fualaʻau e mafai ona fesoasoani e puipuia le tele o kanesa masani, e ui e le o faʻamaonia.

Brussels sprouts ua matua faʻatumuina. O laulaʻau e fufusi ma mafiafia. Latou foi maualalo i kalori, o lea e mafai ai ona latou fesoasoani ia te oe e tausisi i se maloloina maloloina mamafa. O le ipu (240 mL) o laʻau a Brussels e tusa ma le 3 kalama (g) fiva ma polotini e naʻo le 75 kaloli.

Afai e te inuina le fualaʻau faʻasaina o le toto, warfarin (Coumadin), oe ono manaʻomia le faʻatapulaʻaina o lau taumafa o loʻo tele i le vaitamini K. O le Warfarin e faʻaitiiti ai lou toto ona maua ai ni poletito. Vitamini K ma meaʻai o loʻo iai le vaitamini K, e aofia ai ma laʻau a Brussels, e mafai ona aʻafia ai le faʻaogaina ole toto.

FAʻAPEFEA ONA SAUNIA

Ae e te leʻi kukaina Brussels totogo, ia mautinoa ia fufulu ma faʻamama ia latou. Tipi ese lalo faigata ma aveese soʻo fafo, lau laʻau. A fufulu Brussels ola i luma o kuka, tipi se X-foliga i le pito i lalo pe a uma ona e teuina le faigata lalo. Lenei o le a fesoasoani ia latou kuka sili atu tutusa.

Brussels sprouts mafai ona faʻaopopo i soʻo se taumafataga ma saunia i ni nai faigofie auala, pei o le:

• Pipiiti i totonu o se ipu faʻaeletise-saogalemu ma le tasi-kuata ipu (60 mL) o vai mo le tusa 4 minute.
• Ausa i totonu o se tamaʻi tanoa i luga o le ogaumu ma le inisi (17 mL) o vai. Ufiufi ma kuka mo le 5 i le 10 minute.
• Tunu ma le suauʻu olive i luga o le apa apa mo le 25 i le 30 minute i le 400 ° F (204 ° C). Faʻaopopo sina masima ma le pepa, poʻo nisi mea manogi pei o mumu mumu.
• Sauté i luga o le ogaumu ma kaliki ma le suauʻu olive. Faʻaopopo moa, puloua, poʻo pi mo se taumafataga manaia. Faʻaopopo atoa le saito poʻo le maualuga fiber pasta foi.

O le faʻapunaina o Brussel sprouts e le fautuaina ona o le tele o le vaitamini C ua leiloa i lenei metotia kuka.

FEA E MAFAI AI BRUSSELS SPROUTS

O loʻo avanoa sipela i Brussels ile tausaga atoa ile vaega o faleoloa. O le a e mauaina i latou i tafatafa o le broccoli ma isi greens. Filifili Brussels totogo e mausali ma susulu lanumeamata. Alo ese mai i laʻau o Brussels e malū pe faʻapogisa.

Tuʻu lauulu Brussels i lau lisi o faʻatau vaiaso. Latou te tumau i le pusaaisa mo le le itiiti ifo i le 3 i le 5 aso.

FAʻAALIGA

E tele fua suamalie Brussels sprouts fua. Lenei o le tasi e taumafai.

Vaega

• Pauna pauna (227 g) oso mai Brussels
• Half cup (120 mL) moa moa, maualalo le sodium
• Tasi sipuni ti (5 mL) sua o le tipolo
• Tasi sipuni ti (5 mL) enaena enaena (manogi)
• Tasi sipuni sipuni (5 mL) thyme (mago)
• Half cup (120 g) puloua (fasi)

Faatonuga

1. Tipi Brussels oso mai ma tipi i le afa. Faʻafe seʻi aulelei, mo le 6 i le 10 minute, poʻo le microwave i luga mo le 3 i le 4 minute.
2. I totonu o se fagu e le o faʻapipiʻi, aumai le palu i se mea faʻapuna.
3. Faʻafefiloi i le tipolo sua, sinapi, ma thyme. Faʻaopopo le pulou.
4. Kuka seʻia faʻaititia le sua i le afa, mo le 5 i le 8 minute.
5. Faʻaopopo fualaʻau a Brussels (poʻo isi fualaʻau vela).
6. Tosi lelei e faʻaofuofu ma le sosi.

Punavai: Matagaluega o Faatoaga a le Iunaite Setete

Tulaga maloloina o meaʻai maloloina - Kapisi Brussels; Meaʻai mama - soifua maloloina o Brussels; Paʻu pauna - brussels sprouts; Meaʻai maloloina - e tupu mai i brussels; Soifua Maloloina - brussels sprouts

'Upega Tafaʻilagi a le' Auʻaunaga o Meaʻai ma Meaʻai faʻapitoa. Le amataga o le taʻiala i fualaʻau fualaʻau. www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables. Faʻafouina Fepuari 2018. Avanoa Iuni 30, 2020.

US Matagaluega o Faʻatoaga 'upega tafaʻilagi. Taʻiala gaosi vaitau: Brussels sprouts. snaped.fns.usda.gov/seasonal-produce-guide/brussels-sprouts. Avanoa Iuni 30, 2020.

US Matagaluega o Faʻatoʻaga ma US Matagaluega o le Soifua Maloloina ma Tagata Auaunaga. Taʻiala o Meaʻai mo Amerika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Faʻafouina Tesema 2020. Avanoa Ianuari 25, 2021.

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